[sargey6]

Mon 3/5/10

PM

Thai boxing

6 rounds boxing sparring
6 rounds clinch sparring

Mid-line & neck work to finish

Tues 4/5/10

Bike to the gym & back

Sparring with private client

9 rounds Thai padwork

Mid-line & neck work to finish

Wed 5/5/10

Did the box group session



warm-up:

100 Rep sequence: x10 Burpee x30 Press-up x60 Air squat.

I did the 100 rep challenge instead 

Time- 1 min 21 secs

Run to the field where I carried out below

Workout:

Air Squats: Reps of: 100 - 75 - 50 - 25 - 100.

Between each set of air squats run AFAP for 60 secs, turn and run back AFAP.

Workout to be completed AFAP.

Time- 17 mins 20 secs I think

Ran home from field

Then- 

8 rounds Airdyne tabata 

Thurs 6/5/10

Bike to the gym & back

Thai boxing 

10 rounds thai padwork 

Midline & neck work to finish

Fri 7/5/10

Kind of rest

Did a few rounds light sparring with students

Sat 8/5/10

AM

Thai boxing 

4 rounds full thai sparring 

Then

3 rounds full thai sparring changing partner every minute

8 partners so 3 x 8 min rounds

Midline & neck work to finish

PM

Went for about a 10k fartlek run 


Sun 9/5/10

AM

Did the box group session

10 x floor press @ 60kg
5 x plyo press up
10 x incline press up off box

6 rounds

Med ball work to finish

PM

Travelled to another gym for some different sparring

5 x 3 min rounds shadow boxing

8 x 3 min rounds full thai sparring
( 6 rounds with fighters)


Mon 10/5/10

Enforced rest due to illness. 

[sargey6]

Tues 11/5/10

Thai boxing

Play sparring with private student

Then:

5k fartlek run

Then: 

10 rounds boxing sparring
Fresh partner every 2 rounds
Working on combinations for up coming fight & movement

Then:

5 rounds full thai bagwork

Kicking padwork 

Mid line work to finish


Wed 12/5/10

Did the box group session

Ran to my local field to do session

400m run
10 x burpee
30 x press up
60 x squat
10 x burpee
30 x press up
60 x squat
10 x burpee
30 x press up
60 x squat
400m run

Time: 10 mins 10 secs

Ran back home

Then:

Did drawn session

#4:

Heavybag 1min
Skip 1min
Aerodyne 1min

5 rounds, 1 min rest between rounds

Then flexibility work to finish



Thurs 13/5/10

Thai boxing

Foam rolling

Tyre warm up drill 

5 x 3 min rounds padwork
30 secs rest between rounds, working on round by round plan for fight while also maintaining high work rate

Then:

Took my dog for a run around elvaston castle when I got home and mixed a few sprints & speed ups in there



Fri 14/5/10

Rest day 

Going to use this as more of an active rest day as I've got private students in this afternoon which will probably include a little light sparring & mid line work.

AM

Foam rolling work

[sargey6]

Fri 14/5/10

PM

light boxing sparring
flexibility work


Sat 15/5/10

AM

thai boxing

2 rounds sparring warm up with kids

then:

5 x 3 min rounds full thai sparring
30 secs rest between rounds,changing partner every round

working on round by round tactics for the fight


PM

did drawn session


#1:


6 rounds of: each round 3 mins 30 secs

with barbell@20kg complete

GS burpee x 15
Thruster x 10
Press x 5

complete as many cycles as possible each round

rest 45 secs between rounds

[sargey6]

Sun 16/5/10

did the box group session

100 rep warm up

then:

Skip @4min
x40 Air squat
x40 KB Swing (American)
x40 Med ball slam
skip @3min
x30 Air squat
x30 KB Swing (American)
x30 Med ball slam
Skip @2min
x20 Air squat
x20 KB Swing (American)
x20 Med ball slam
skip @1min
x10 Air squat
x10 KB Swing (American)
x10 Med ball slam

Then

Med ball & Tyre work.



Mon 17/5/10

AM

did drawn session

#6

6 rounds @ 3min per round

air squat x 15
press up x 10
pull ups x 5

shadow box for the remainder of the 3 mins

30 secs rest between rounds

then:

was reading an article on fat loss by kelly frankson on exercising in the mornings so going to give this a go for the next few morinings.

30 mins light jog

then:

contrast shower to aid with recovery

[sargey6]

Mon 17/5/10

PM

Biked to the gym and back

15 mins light boxing sparring with private student

Then:

8 rounds boxing sparring working on defence work for the fight 


Tues 18/5/10

AM

15 mins Light boxing sparring with private student

Then:

Skipping warm up

8 rounds full thai bagwork 
Exercises in between rounds including press ups,plank,squats,burpees, sit ups etc

Neck work to finish

[sargey6]

Mon 17/5/10

PM

Biked to the gym and back

15 mins light boxing sparring with private student

Then:

8 rounds boxing sparring working on defence work for the fight 


Tues 18/5/10

AM

15 mins Light boxing sparring with private student

Then:

Skipping warm up

8 rounds full thai bagwork 
Exercises in between rounds including press ups,plank,squats,burpees, sit ups etc

Neck work to finish


PM

Biked to gym & back

Thai boxing

Tyre warm up

10 rounds boxing sparring



Wed 19/5/10

AM

Did a circuit with private student 

5 rounds of

100 rope turns
20 kb single arm kb swings(10 each arm)
20 sdhp
20 wall ball
20 sledgehammer strikes(10 each side)

Then:

15 mins light boxing sparring with same student 

Early PM

Took my dog for a run around elvaston castle, incorporated

5 x 3 mins interval run

30 secs jogging between rounds,
Really pushing for last min of each round

Contrast shower to aid recovery


Thurs 20/5/10

AM

Foam rolling

Tyre warm up drill
Shadow boxing 

Then:

8 rounds padwork, mixing between boxing padwork & kicking padwork

Rep kicking drills

Then:

Mid line & neck work to finish


PM

Bike to gym & back

Light bagwork 

Then:

3 rounds tactics work for fight

Flexibility work to finish


Fri 21/5/10

Kind of active rest day involving 
Teaching private students & classes
Doing light boxing sparring, holding pads kicking drills

Some foam rolling & flexibility work



Sat 22/5/10

AM

5 rounds full thai bagwork, working on fight strategy & techniques at high pace.

Then

Tyre drill with hand weights

Then

Med ball mid line & flexibility work to finish



PM

10 mins skipping warm up

Then:

Did drawn session

#2:

6 Rnds: Each round @ 3 min - Rest 30 sec between rounds.

Jingle-Jangles (5m Shuttles) @12 shuttles
GS Burpee x5

Then

Biked to my local supermarket to get food supplies for tomorrow. Around a 4 mile round trip.





 

[sargey6]

Sun 23/5/10

AM

Did box group session

5 rounds of

25kg Sandbag clean and press
20kg Sandbag rotational lifts and slams L&R.
Sledge hammer tyre strikes
50m 20kg Powerbag harness drag.

Each exercise is for time.

Then:

3 Rnds of:

25kg Sandbag front squat
Sledgehammer tyre strikes
Tyre in & outs
20kg sandbag OH Lunges

Each exercise is done for time: 60sec-45-30. On change sprint: 50m - 35 - 20.


PM

Went for a steady 10k run in the nice weather

 

[sargey6]

Alright guys not posted for a while as i was busy running the gym before my fight and making weight etc.
I fought on saturday night and won on points against a strong opponent.The fight is on facebook now if anyone wants to watch it and they are friends with me on there.

No real injuries apart from a little lump on my head from a spinning reverse elbow and a stiff neck, having a couple of days off training having my last day of complete junk food then back to eating good and improving on strength & conditioning side and my muay thai.

Big thanks to Mark @ the box, been a big help mate with so much stuff, my conditioning was amazing never been fitter especially as i have moved up in weight and i was definately the bigger and stronger fighter in there. Again my training made me feel so fit and strong in there i feel it made a massive difference from the days of just long runs and thai training.I cant wait to kind of go again and get even fitter,faster and stronger

[Chet]

Woohoo!

All the hard work paid off

Nice one bud.

Now...time for more hard work

[Will]

Congrats man!

[Mark]

Thanks bud. However you put the effort in, I just directed it

Next time... Up another gear.

[sargey6]

Yeh bloody good directions as well

oh yes plenty more gears to go up

couldnt resist training any longer, plus after fight i have ate so much its unreal. I might put it in fitday for a laugh and post it so everyone can be disgusted at me

Thurs 3/6/10

1 hour thai boxing

light full thai bagowrk
with 20 burpees after every round

then:

thai play sparring & helping a fighter for a upcoming fight




will may be do a few sessions in the morning over the next few days, just random stuff might even have a throw at fk wod, until i sit down with mark and discuss our next moves

[sargey6]

fri 4/6/10

bike to the gym and back

then:

20 mins low intensity circuit, random time changes between

sledgehammer strikes
wheel outs
kettlebell work, mixing in swings(single & double), clean & press, turkish get ups & lunges
bagwork

then:

sparring drills with a private student

[sargey6]

Last week I basicually just did my thai classes which involved 3 days of sparring helping other fighters get ready for up coming fights.
Also biked to work 1 day last week when the weather was nice. did quite a bit of sparring with my private students also.


Mon 14/6/10

went out on my bike to the local adizone had a play in a few of the pieces of equipment, mainly used pull up & dip bars, used the sit up platform for box jumps.
Also used the climbing wall quite a bit, really enjoyed it never done anything like that before and will defo be using it again as it can only help with my grip strength for my Muay thai
biked back a different way for a longer ride